Plyometric Training W9 Flashcards
What’s Plyometrics?
A pre-stretch (counter movement) followed by a forceful contraction.
Mechanical reasons for ‘Why Plyometrics works’
- Elastic energy in tendons & muscles increases with rapid stretch.
- Concentric muscle action follows immediately after stored energy is released, contributing to total force production.
Neurophysiological reasons for ‘Why Plyometrics works’
- All about potentiation
- Stretch Reflex
Define Stretch Reflex
Involuntary response to an external stimulus that stretches the muscle.
OR
Something external stretching your muscle within physical limits
Stretch Shortening Cycle (SEC)
- Utilises both Mechanical & Neurophysiological models
- Storage of the mechanical
- Stimulation of the stretch reflex
Stretch Shortening Cycle (SEC) comes in Three Stages:
- Eccentric Phase
- Amortisation Phase
- Concentric Phase
What’s the Eccentric Phase?
- Preloading the agonist
- SECs store elastic energy
- Muscle spindles stimulated
What’s the Amortisation Phase?
- Time between the two phases
- Type of La Afferent Nerve Synapse (It’s the sensory fibre of a stretch receptor found in the muscle spindle (which monitors how fast the stretch is))
- Efferent Transitions
What’s the Concentric Phase?
- Shortening of the agonist muscle fibres
- Elastic energy is released from SEC
- Alpha motor-neurone stimulates the agonist muscle group
Basic Summary of Plyometrics
There is a over stretch which coupled with the mechanical side of things where elastic energy is stored is ready for release. However, if we wait to long this will disappear. This then leads on to muscle spindles activating and triggering a bigger response. This is called plyometric training.
What are the benefits of Plyometric Training?
- Increased jump height & power
- Increased sprint speed
- Increased running economy
- Increased kicking speed
- Increased throwing velocity
- Increased maximal strength
Program Design
What are the factors of intensity?
- The amount of stress placed on muscle, tissue & joints
- It’s controlled by the type of plyometric drill
- Generally as intensity increases the volume decreases
- Exercises can be harder for different people (progressions)
Program Design
What are the factors of Frequency?
- Limited evidence for what’s best however…
- 48-72 hours of recovery time
- 2-4 plyometric sessions a week
- state of recovery depends on individual athlete
Program Design
What are the factors of Volume/Type?
- Lower body drills normally described as contacts per workout or distance for bounding drills.
- Upper body drills normally described as the number of throws or catches per workout
Program Design
What are the factors of Recovery?
- 5-10 sec of rest between reps
- Work to rest ratio = 1:5
